Prunes vs. Cottage cheese — In-Depth Nutrition Comparison
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Summary of differences between prunes and cottage cheese
- Prunes have more vitamin K, fiber, copper, potassium, manganese, and vitamin A, while cottage cheese has more vitamin B12, selenium, and phosphorus.
- Prunes cover your daily need for vitamin K, 50% more than cottage cheese.
- The amount of sodium in prunes is lower.
- Cottage cheese has a lower glycemic index. The glycemic index of cottage cheese is 10, while the glycemic index of prunes is 29.
These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Cheese, cottage, creamed, large or small curd.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +412.5% |
| Contains more PotassiumPotassium | +603.8% |
| Contains more IronIron | +1228.6% |
| Contains more CopperCopper | +869% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +14850% |
| Contains more CalciumCalcium | +93% |
| Contains more PhosphorusPhosphorus | +130.4% |
| Contains more SeleniumSelenium | +3133.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +437.5% |
| Contains more Vitamin B1Vitamin B1 | +88.9% |
| Contains more Vitamin B2Vitamin B2 | +14.1% |
| Contains more Vitamin B3Vitamin B3 | +1801% |
| Contains more Vitamin B6Vitamin B6 | +345.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +32% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +82.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more CarbsCarbs | +1789.9% |
| Contains more OtherOther | +87.2% |
| Contains more ProteinProtein | +410.1% |
| Contains more FatsFats | +1031.6% |
| Contains more WaterWater | +158.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
Saturated fat:
Sat. Fat
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
| Contains less Sat. FatSaturated fat | -94.9% |
| Contains more Mono. FatMonounsaturated fat | +1367.9% |
| Contains more Poly. FatPolyunsaturated fat | +98.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
5.11 g
Sucrose:
0.15 g
Glucose:
25.46 g
Fructose:
12.45 g
Lactose:
0 g
Maltose:
0.06 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.67 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 59.5µg | 0µg | 50% |
| Copper | 0.281mg | 0.029mg | 28% |
| Fiber | 7.1g | 0g | 28% |
| Carbs | 63.88g | 3.38g | 20% |
| Potassium | 732mg | 104mg | 18% |
| Vitamin B12 | 0µg | 0.43µg | 18% |
| Protein | 2.18g | 11.12g | 18% |
| Selenium | 0.3µg | 9.7µg | 17% |
| Sodium | 2mg | 364mg | 16% |
| Fructose | 12.45g | 0g | 16% |
| Manganese | 0.299mg | 0.002mg | 13% |
| Phosphorus | 69mg | 159mg | 13% |
| Vitamin B6 | 0.205mg | 0.046mg | 12% |
| Iron | 0.93mg | 0.07mg | 11% |
| Vitamin B3 | 1.882mg | 0.099mg | 11% |
| Magnesium | 41mg | 8mg | 8% |
| Saturated fat | 0.088g | 1.718g | 7% |
| Calories | 240kcal | 98kcal | 7% |
| Cholesterol | 0mg | 17mg | 6% |
| Fats | 0.38g | 4.3g | 6% |
| Calcium | 43mg | 83mg | 4% |
| Vitamin B5 | 0.422mg | 0.557mg | 3% |
| Choline | 10.1mg | 18.4mg | 2% |
| Vitamin E | 0.43mg | 0.08mg | 2% |
| Monounsaturated fat | 0.053g | 0.778g | 2% |
| Vitamin B1 | 0.051mg | 0.027mg | 2% |
| Vitamin B2 | 0.186mg | 0.163mg | 2% |
| Starch | 5.11g | 2% | |
| Folate | 4µg | 12µg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Net carbs | 56.78g | 3.38g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Sugar | 38.13g | 2.67g | N/A |
| Zinc | 0.44mg | 0.4mg | 0% |
| Vitamin A | 39µg | 37µg | 0% |
| Polyunsaturated fat | 0.062g | 0.123g | 0% |
| Tryptophan | 0.025mg | 0.147mg | 0% |
| Threonine | 0.049mg | 0.5mg | 0% |
| Isoleucine | 0.041mg | 0.591mg | 0% |
| Leucine | 0.066mg | 1.116mg | 0% |
| Lysine | 0.05mg | 0.934mg | 0% |
| Methionine | 0.016mg | 0.269mg | 0% |
| Phenylalanine | 0.052mg | 0.577mg | 0% |
| Valine | 0.056mg | 0.748mg | 0% |
| Histidine | 0.027mg | 0.326mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
14%
Minerals Daily Need Coverage Score
32%
23%
Comparison summary
Which food is lower in Cholesterol?
Prunes is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Prunes contains less Sodium (difference - 362mg)
Which food is lower in Saturated fat?
Prunes is lower in Saturated fat (difference - 1.63g)
Which food is lower in Sugar?
Cottage cheese is lower in Sugar (difference - 35.46g)
Which food is lower in glycemic index?
Cottage cheese is lower in glycemic index (difference - 19)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.